00:00 Introduction and Thanksgiving Greetings
01:01 Deep Dive into Thanksgiving and Australia Day
01:47 TV Purchase and Podcast Recommendations
02:36 Upcoming Races and Training Updates
03:05 Addressing Criticism and Open Invitations
04:14 Valencia Marathon and Coaching Insights
06:06 Transition from Indy to CIM
07:51 Training Regimen and Diet Insights
12:12 CIM Course and Strategy
20:23 Travel Company Updates and Future Plans
25:11 Bib Controversy and Listener Feedback
29:13 Controversy Over Race Timing Methods
31:01 Disqualification and Aftermath
32:15 Personal Experience with Bib Mix-Up
33:28 Achilles Tendinopathy and Unconventional Remedies
42:32 Diet and Weight Management Strategies
49:27 Workouts of the Week
53:38 Seven Marathons in Seven Continents
58:58 Closing Remarks and Upcoming Topics
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Workwouts of the week:
5k/10k Workout: 3 sets of (8 x 400m). First set with 30sec rest at Half Marathon pace, second set with 60sec rest at 5k/10k pace, third set with 90sec rest at 2k/3k pace. You could do sets of 5 or 6.
Half Marathon: 3 sets of (3k @ Half Marathon goal pace, 1min rest, 1km @ 10km pace) 3min rest between sets.
Marathon: 33k (20.5mi) - 20km easy building to steady, 10km @ Marathon Pace straight into 2km Faster than Marathon pace , 1km easy
